food groups Flashcards
what are food groups
A collection of foods that share nutritional properties or biological classification (e.g. protein, carbohydrates).
what are staple foods
A food that is consumed regularly and makes up a large percentage of the diet, thereby supplying a large proportion of energy consumption / calorie and nutrient requirements.
staple foods
Form the basis of a traditional diet
Constitute a high proportion of nutrient intake
High in carbohydrates and available mostly year round
Inexpensive, derived from vegetables
Often do not supply daily required nutrient intake, therefore other food sources are required
what info is always on labels
EU food laws state nutritional info for 100g/ml
food labelling- allergens
natasha’s law 2021
food package labelling
Name of the food
List of ingredients
Allergen information
Quantitative declaration of ingredients
Net quantity
Storage conditions and date labelling
Name and address of manufacturer
Country of origin or place of provenance
Preparation instructions
Nutritional declaration
Any additional ingredients such as sweeteners, sugars, aspartame, colourings, liquorice, caffeine or polyols
food based dietary guidelines FBDGs
Dietary recommendations based on food groups according to the general and accepted nutrition principles and current scientific evidence” (Camara et al, 2021)
“Science-based recommendations in the form of guidelines for healthy eating” (EFSA, 2010)
whats a Life cycle assessment LCA
scince based quantification of all environmental impacts of a product over its entire life cycle
LCA impacts measures at each stage
- climate change
- ozone depletion
- soil acidifcation
- eutrophification
- water and land use
- toxicity to ecosystem
- pollution
- use of fuel and natural resources
- end of life ecological impacts
rules of origin
According to Food Labelling Laws, all foods must include information of the country of origin
For meat/poultry/fish, must state:
Country of birth
Country of rearing
Country of slaughter
needed for tracability for case of illness outbreak and concumer transparency
animal welfare and the 5 freedoms
developed to safegaurd animals in care
1.Good lifestyle → Freedom to express normal behaviour
Via having access to sufficient space, facilities and the company of similar animals
Have the ability to interact with and/or avoid other animals of their own kind
Must be able to stretch every part of their body, run, jump and play
2.Good Nutrition → Freedom from thirst and hunger
Access to fresh water and a diet to maintain health
Diet should be specific to the animal (e.g. pregnant dog vs. puppy)
3. Good environment → Freedom from discomfort
Have appropriate shelter and a comfortable resting area
Appropriate bedding and shelter from temperature and noise levels
Access to natural light and shelter from the elements
Appropriate food and water bowls that are sturdy
4. Good handling – Freedom from fear and distress
Conditions and treatment that avoid mental suffering
Avoid psychological distress as this can lead to physical illness
Prevention of overcrowding and sufficient enrichment and safe hiding places
5. Good health
Freedom from pain, injury or disease
Prevention or rapid diagnosis and treatment for illness or injury
Appropriate vaccinations, monitoring of physical health and providing medications
urbanisation
the shift from a population that is dispersed across small rural settlements in which agriculture is the dominant economic activity, towards one where the population is concentrated in larger, dense urban settlements.
urbanisation pros and cons
good;
- increased income in urban areas
- changes to dietary attitudes
bad;
- more animals die
- 30% of terrestrial surface is used for livestock
food security
Defined at the World Food Summit in 1996
“Food security exists when all people, at all times, have physical and economic access to sufficient, safe and nutritious food that meets their dietary needs and food preferences for an active and healthy life”.
4 parts of food security
- food availibility
- food access
- utilization
- stability
food security multi level
global
national
household
individual
factors affecting food security
- economy
- policy making
- nutrition
- agriculture
- sociology
- engineering
- politics
what proportion of diet should be fruit and veg
40%
what do fruit and veg provide
Rich in micronutrients and fibre
Source of Prebiotics for your gut
Good for overall health, strong immune system, good digestion
nutritional components of fruit and veg
Vitamins
Minerals
Carbohydrates (Fibre)
Protein
Fat
Phytochemicals
food reccomendations for dairy fats and oils
dairy 8%
fats and oils 1%
dairy products main points
- key source of calcium
- younger adults need more bc of bone development
- good source of protein for vegetarians
milk processing and homogenisation
cow- store at 4C
pasteurisation- 72C cooled to 4C
homogenisation- mixing to give consistent colour
essential fatty acids
Omega-3 (n=3)
Eicosapentaenoic acid(EPA),
Docosahexaenoic acid (DHA)
α-Linolenic acid (ALA)
Omega-6 (n=6)
Linoleic acid(LA),
Gamma-linolenic acid (GLA)
triglycerides
Saturated, unsaturated (mono or poly)
Energy value – 9 kcal/g
≤ 30% of daily calorie intake
biochemical structure of fatty acids
Saturated fatty acids
No double bonds between the individual carbon atoms
Solid at room temperature.
Unsaturated fatty acids
At least one double bond in the fatty acid chain.
Liquid at room temperature.
fatty acid properties
Hydrophobic due to nonpolar nature
Insoluble in water
Emulsification by bile from liver in small intestine
Associated with flavour in foods
Oxidation of fats result in rancidity (unpleasant taste and odour)
essential fatty acids
Cannot be synthesised by the body and so are needed in the diet
Alpha-linolenic acid (Omega-3)
Linoleic acid (Omega-6)
Omega 3 – for structure and function of cell membranes
Omega 6 – for growth, skin integrity, fertility, red blood cell structure maintenance
Symptoms of deficiency: growth retardation, reproductive failure, skin lesions, kidney and liver disorders, and subtle neurological and visual problems
Rare if eating a balanced and varied diet
→ But, fish consumption generally low (omega 3)
omega 6 is pro inflammatory and omage 3 is inflammatory resolving
omega 6 and 3 sources
6
- linoleic acid- vegetable oils
- arachidonic acid- meats
3
- lionelic acid
- EPA and DHA - fish
protein intake
12%
protein roles
Key roles = structure, protection, communication & transport
Protein is important for growing and maintaining every structure in your body
Muscles, skin, hair, nails, enzymes, immune system etc.
Energy per gram protein = 4kcal/g
Recommendation = 15-25% energy from protein
A quarter of your plate protein → Hands useful for portion guide
Foods that are high in protein are also high in lots of micronutrients, and they are often low in carbohydrates
We don’t use protein for energy
Protein and fat are friends chemically, so some high protein foods can also be higher in fat (e.g. meat
composition of meat
water 75%
carbs 1%
vitamins and minerals 1%
fats 5%
protein 18%
complete and incomplete proteins
Complete proteins
Contain essential AA
Animal sources
Incomplete proteins
Lack essential AA
Limiting AA
Plant sources
meat preserving
- smoking
- curing/ drying
- thermal processing/ canning
- freezing
- Irradiation
nutritional com position of eggs
Lipids in eggs:
Rich in phospholipids (meat rich in TAGs)
High polyunsaturated : saturated ratio
Cholesterol present in egg lipids
egg shelf life and storage
Eggs have a shelf life of 28 days
From date laid to their “best before” date)
Best storage in fridge (not the door)or at room temperature → consistent temperature needed
Raw eggs may contain salmonella
And risk of biotin deficiency
Eating raw eggs, eggs with runny yolks or any food that contains raw eggs and are uncooked or only slightly cooked can cause food poisoning
Elderly, Babies and toddlers, Pregnant women, Unwell people
3 categories of fish
Bony fish → 2 types:
White Fish (e.g. cod, haddock, sole, plaice)
Fatty/Oily Fish (e.g. salmon, sardines, mackerel, tuna, herring)
Cartilaginous Fish (e.g. shark, skate, dogfish)
composition of fish
White Fish
Flesh low in fat, but can accumulate fats as oils in their livers
Good source of Vit A, Vit D, long chain PUFA, and minerals (e.g. phosphorus & iodine)
Fatty Fish
Fats are present in their flesh
Fat is long-chain PUFA (omega 3)
Can be susceptible to rancidity → shorter shelf life, hence often pickled of smoked
SMASH Fish → Salmon, Mackerel, Anchovies, Sardines, Herring
Tuna steak rich in omega PUFAs, but lost during canning, so tinned tuna not rich
Other fish retain omegas during canning
non animal protein sources
Legumes and Pulses → lentils, peas, beans (including soybean)
Also count as Fruit & Veg, and in Cereals & Grains group
textured vegetable protein TVP
Also known as Textured Soy Protein (TSP)
Made from soya protein, soya flour and soya protein isolate
Soy protein is defatted, then cooked under high temperature and dried
Can get all AAs from soya protein (PDCAAS = 94)
Is extruded in chunks, flakes, nuggets, grains or strips
Often similar taste and texture to original meat products
Check for soya content - often filled out with oats or grains which lowers protein content
single cell protein SCP
Biomass or protein extract from pure or mixed cultures of algae, fungi, bacteria or yeast used as an ingredient or a substitute for protein-rich foods which is suitable for animal feed or for human consumption (Nasseri et al. 2011)
Algae (i.e. spirulina, chlorella)
Bacteria (i.e. cellulomonas)
Mould/Fungi (i.e. fusarium, rhizopus)
Yeast (i.e. candida)
Microorganisms usually have a much higher protein content (30- 70%) in the dry mass than vegetables or grains
composition of algal species
Bratosin 2021
- vitamins
-minerals
-lipids
-protein
-amino acids
- carbs
SCP pros and cons
pros
- no inedible parts
- contains all AAs
cons
- allergenic potential
- contains all AAs but in lower portions
mycoprotein
QuornTM → Brand name of mycoprotein
QuornTM is a meat substitute intended to replicate the taste and texture of meat
Mycoprotein is rich in all EAAs
Not as high as meat products, but all AAs present
nutritional reccomendation of cereals and grains
38%
roles of carbs
Key roles = energy, structure, digestion
Body’s main energy source
Brain needs lots of carbohydrates
Energy per gram carbohydrate = 3.75kcal (4kcal)
Recommendation = 45-60% energy from carbohydrate
Fruit and vegetables are mostly made of carbohydrates 🡪 counts towards the 60% energy
Complex/Starchy CHO grains ↑
Simple sugars (glucose) ↓ or control
fibre
Is a type of carbohydrate
Fibre makes carbohydrates more complex
Key roles: bulking stool, prevent constipation & colon cancer, prebiotic to keep your gut happy
Helps to release energy from food slowly and continuously
Helps with digestion, fullness & energy levels
Recommendation = 25-30g Fibre per day
Increase your fibre slowly to prevent constipation
Water also very important
Think of Weetabix with milk in a bowl
Think of including more Plants & Brown foods
starchy carb foods
- cereals
- breads
- potatoes, pasta and rice
composition of cereals
Aleurone (6-7%)
Pericarp & Testa (7-8%)
Endosperm (81-84%)
Germ (3%)
flour production
Milling
Uses a series of grooved rollers to:
Shear open grain
Squeeze out germ
Scrape out endosperm
Grind to a particles
Bleaching and ageing
Whitens flour
Improved dough performance
extraction rate ER
The weight of flour produced per 100 part of milled grain
gluten
Wheat = Gluten
Barley = Hordein
Rye = Secalin
Oats = Avenin
Gluten = Gliadin and glutenin
Coeliac Disease = immune response to gluten
Avenin in oats appears to be ok
Barley & Rye also contain some gluten
Non starch polysaccharides NSP
Structural components of plant cell walls (e.g. cellulose and hemicellulose)
Remember SCPs have higher cellulose content
Viscous soluble substances found in cell sap (e.g. pectin and gum)
The term NSP is used interchangeably with the term dietary fibre
Although fibre would also include lignin (e.g. strawberries seeds) and resistant starch.
The correct way to label these are digestible and non-digestible dietary fibre.
bread making
- mixing
- kneading
- fermentation
- knocking back
- second fermentation
- baking
- cooling
key components of bread
- flour
- water
- yeast
- salt
coeliac disease
A lifelong autoimmune disease presenting with chronic inflammation of small intestine with permanent intolerance to gluten
Affects 1 in 100 people in UK (www.coeliac.org.uk)
Immune-mediated enteropathy triggered by the ingestion of gluten in genetically susceptible individuals
Damage to the villi in the small intestine, resulting in atrophy, and interference with nutrient absorption and chronic diarrhoea
Coeliac Disease = autoimmune “allergic” response to gluten
Gluten intolerance = difficulty digesting gluten, no immune response
food law purposes
- food safety
- food quality
- enhanced nutritional quality
food standards agency
An independent Government department working across England, Wales and Northern Ireland to protect public health and consumers’ wider interests in food.
FSA makes sure that food is safe and what it says it is.
FSA’s main goal is toprotectpublic health in relation to food.
Food Standards Agency is responsible to ensure that manufacturers are compliant with the Food Law
Provides business guidance
food safety act 1990
Food Safety;
Rendering food injurious to health is an offence
Selling food not complying with food safety requirements.
Inspection and seizure of suspected food.
Improvement notices.
Prohibition orders.
Emergency prohibition notices and orders.
Emergency control orders.
Consumer protection;
Selling food not of the nature or substance or quality demanded.
Falsely describing or presenting food.
general food law retained EU regulation 178/2002
Aims to protect human health and consumer’s interest in relation to food.
Applies to all stages of production, processing and distribution of food and feed
Businesses must ensure
Traceability and appropriate presentation of food
provision of suitable food information (labelling)
Prompt withdrawal or recall of unsafe food placed on the market (safety)
food and feed imported into, and exported from Great Britain shall comply with food law.
toxins in foods
- chemical toxins
- heavy metals
toxins formed during food processing
acrylamide formed by the maillard reaction
regulation 1169/2011
The following information must be required in English on prepacked food labelling:
A true name or description of the food
The ingredients it contains, in descending weight order
How it should be handled, stored, cooked or prepared
Who manufactured, packed or imported it
Origin information if its absence would mislead
Allergenic ingredients identified on the label
Specific information declaring whether the food is irradiated or contains genetically modified material or aspartame, high caffeine, sweeteners, packaging gases etc
Net quantity in grams, kilograms, litres etc
Alcoholic strength where there is more than 1.2% alcohol by volume
food additives
- preservatives
- antioxidants
- emulsifiers
- sweeteners
- modified starches
tropical products
- tumeric
- ginger
- cinnamon
- thyme
- rosemary
- ## sage
traditional herbal registration scheme THR
Criteria to achieve a THR
History of traditional use as a medicine for at least 30 years
Evidence of safety
Compliance with specified manufacturing standards
Comprehensive product information leaflet
adulteration
The practice of substituting original crute drugs with similar looking substances which are inferior in chemical and therapeutic properties
